85% Heart Rate Target Calculator
Calculate your maximum heart rate and your 85% intensity threshold.
How to Calculate 85 of Max Heart Rate
Understanding how to calculate 85% of your maximum heart rate (MHR) is crucial for athletes and fitness enthusiasts looking to train in the "Hardcore" or "Anaerobic" zone. Training at this intensity improves your VO2 max and lactate threshold, but it requires accurate calculation to be safe and effective.
The Formula Behind the Calculation
The most common method used to determine heart rate zones is the straightforward age-based formula. While there are more complex methods like the Karvonen formula (which factors in resting heart rate), the standard calculation for MHR is widely accepted for general fitness purposes.
Step 1: Calculate Maximum Heart Rate (MHR)
The standard formula is: 220 - Age = MHR
Step 2: Calculate the Percentage
Multiply your MHR by 0.85 (or your desired percentage).
Example Calculation
Let's look at a realistic example for a 40-year-old individual who wants to find their 85% threshold:
- MHR: 220 – 40 = 180 BPM (Beats Per Minute)
- 85% Target: 180 × 0.85 = 153 BPM
Therefore, to train at 85% intensity, this individual should aim for a heart rate of 153 beats per minute.
Why Train at 85% Intensity?
The 85% mark typically sits at the upper end of the aerobic zone and enters the anaerobic zone. Training at this level is often referred to as "vigorous" activity.
| Intensity Zone | Percentage of Max HR | Benefit |
|---|---|---|
| Moderate | 64% – 76% | Fat burning, endurance base |
| Vigorous (Target) | 77% – 93% | Cardiovascular fitness, speed, power |
| Maximum | 94% – 100% | Short bursts, peak performance |
Safety Considerations
Training at 85% of your max heart rate is physically demanding. It is not recommended for beginners to sustain this heart rate for long periods. Always consult with a healthcare professional before starting a high-intensity interval training (HIIT) regimen, especially if you have pre-existing heart conditions.